Did you know a 4.6-second 40-yard dash can make or break a high school running back’s college dreams? Speed isn’t just about outrunning defenders—it’s your ticket to standing out in a competitive recruiting landscape.
Why Speed Matters for High School Running Backs
For running backs, speed is the ultimate game-changer. A faster 40 time boosts your ability to break tackles, evade defenders, and turn short gains into explosive plays. College scouts prioritize this metric, linking it directly to D1 potential. But speed isn’t one-size-fits-all—your role, size, and style shape what’s “good” for you.
Breaking Down the 40-Yard Dash: Benchmarks for Running Backs
Elite vs. Average Times
- 4.4–4.5 seconds: Elite speed. Rare for high schoolers; signals college-ready talent (e.g., D1 prospects).
- 4.6–4.8 seconds: Solid benchmark. Balances speed and power for most high school backs.
- 4.8–5.0 seconds: Acceptable for power backs. Focus on strength to compensate.
- 5.0+ seconds: Prioritize agility or blocking to stay impactful.
Pro Tip: Electronic timing (used by colleges) is stricter than hand-timed runs. Subtract 0.1–0.2 seconds if you’ve only done hand-timed drills.
Role-Specific Speed Requirements
Scatbacks vs. Power Backs
- Scatbacks (smaller, shifty runners): Aim for sub-4.5s. Example: A 5’8″ back with 4.48 speed dominates outside runs.
- Power Backs (220+ lbs): Target 4.6–4.8s. Strength matters more—think Derrick Henry’s combo of size and burst.
Case Study: A Quora user shared how a 5’0″ RB with a 5.2s 40 compensated with elite agility and play IQ to earn playing time.
How to Improve Your 40-Yard Dash Time
- Explosive Starts: Practice drive-phase drills (e.g., sled pushes).
- Stride Efficiency: Work with a track coach to fix overstriding.
- Strength Training: Squats and deadlifts boost acceleration.
- Flexibility: Yoga reduces injury risk and improves form.
Beyond Speed: Other Traits College Scouts Want
Speed opens doors, but these skills keep you on the field:
- Break Tackle Ability: Use stiff arms and low-center runs.
- Blocking: Protect your QB to earn coaches’ trust.
- Football IQ: Study film to anticipate defenses.
College Recruitment: What D1 Coaches Look For
- Non-Negotiables: Sub-4.6s 40, 300+ lb bench press, and explosive vertical jumps.
- Game Film: Highlight plays where speed and power merge (e.g., breaking two tackles for a 20-yard gain).
- Platforms Matter: Update your Go Big Recruiting profile with verified stats and highlights.
Conclusion: Your Path to a Standout 40 Time
A “good” 40 time for high school running backs hinges on your role, size, and goals. Elite prospects hit 4.5s, but 4.6–4.8s is realistic for most. Pair speed with strength, agility, and film-worthy plays to catch scouts’ eyes.
